Most people can obtain all of their minerals through eating healthy. But some may require supplementation. When selecting one for you and your meals, make sure it meets the Recommended Dietary Allowance of each mineral.
Vitamins are organic compounds produced in small amounts by our bodies to assist with many metabolic processes, and can be found in many foods.
Calcium
Calcium is known for helping build and maintain strong bones, but it also plays an important role in blood clotting and controlling blood pressure.
Most people can obtain enough calcium from diet alone; when an extra boost is required, most experts suggest taking either calcium carbonate or citrate supplements (the latter does not need stomach acid for absorption).
Before taking calcium supplements, consult with your healthcare provider, especially if you take lithium (Eskalith, Lithobid) or certain antibiotics such as the quinolones (ciprofloxacin [Cipro], gemifloxacin [Factive], moxifloxacin [Avelox]). Over time taking these medications and supplementing with extra calcium could result in high levels of calcium in your bloodstream.
Phosphorus
Phosphorus plays an essential role in maintaining bone health and muscle functioning by stimulating neurotransmitters – chemical messengers which send messages between nerve cells and muscle cells – and the release of neurotransmitters, helping regulate blood pressure and heart rhythm. Most people consume enough phosphorus through dairy, meat, fish and plant foods (such as grains).
Phosphorus is found mostly in bones and teeth, with some found in blood and soft tissues. Most dietary phosphorus is converted to calcium phosphate salts that help strengthen bones.
High phosphorus intake rarely produces negative side effects in healthy people, though excessive levels may increase risk of heart disease in some. People living with chronic kidney disease (CKD) are especially at risk from excess phosphorus consumption which could lead to bone and soft tissue damage.
Potassium
Potassium may not get as much attention as calcium or iron, but it plays an essential role in health. Potassium helps nerves respond to stimulation and muscles contract – such as your heart – as well as move nutrients into cells while expelling waste products out.
Studies show that diets high in potassium can significantly decrease risk of stroke and heart disease, mostly by lowering blood pressure.
The 2010 Dietary Guidelines for Americans suggest an adequate daily potassium intake for adults at 4,700 mg. Sources of potassium can include fruits; vegetables; grains – particularly whole-food sources like beans, peas and lentils – dairy products (particularly low-fat milk yogurt and cheese) as well as lean meats.
Iron
Iron is an essential mineral essential to producing red blood cells that carry oxygen throughout your body. You can find iron-rich food such as fresh fruits and vegetables and processed food items which have been fortified with it, or take an oral iron supplement as dietary medicine.
[1] Adequate iron intakes are vital in order to avoid iron deficiency anemia, especially among infants and children, pregnant women, those experiencing heavy menstrual bleeding or individuals with certain digestive diseases that prevent proper absorption of nutrients. As mandated by FDA regulations, all oral iron supplements sold must come packaged in single dose containers with clear warnings against accidental overdosing.
Zinc
Zinc can be found in cells throughout the body and plays an essential role in protecting against infection by helping maintain DNA metabolism and repair processes, protein synthesis and reproduction, vision, taste and cognition/behavior processes. [1]
Most people get enough zinc from food sources, with additional sources such as processed food products or supplements available to supplement them. Zinc deficiency is most often seen among infants and children and manifests itself through symptoms like diarrhoea, alopecia or frequent infections; it may also arise as a result of having had gastrointestinal surgery or being plagued by chronic diarrhoea or malabsorption issues such as Crohn’s disease.
Adult men and women require 11 milligrams of zinc daily.
Magnesium
Magnesium is essential for many bodily processes and many people fail to get enough of it in their diet.
Eating a diet high in magnesium has been linked with lower risks of colon and rectal cancer. Furthermore, it appears to improve insulin sensitivity and decrease blood sugar levels for people living with type 2 diabetes, possibly decreasing cholesterol and blood fats known as triglycerides as well. Finally, magnesium has also been proven to prevent atherosclerosis, improve symptoms related to preeclampsia/eclampsia pregnancily and ease pain after surgery.
Magnesium supplements might temporarily lower diastolic blood pressure (the bottom number in a blood-pressure reading), though its significance for cardiovascular health remains uncertain. Magnesium may enhance the effect of medications that block calcium entry to cells such as nifedipine (Adalat/Procardia), verapamil (Calan/Isoptin/Verelan) or diltiazem (Cardizem).
